Crispy Fish-and-Chips

4.0 4
4 stars
(4)
Photo: Jennifer Davick
Recipe from Coastal Living

Crushed cornflakes give the baked fish extra low-cal crunch, and skin-on potatoes add more fiber.

Ingredients

  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 2 large baking potatoes (about 1 pound), cut into 1/4-inch strips
  • 1/4 teaspoon salt
  • Pinch of freshly ground black pepper
  • 4 (6-ounce) snapper or other firm white fish fillets
  • Pinch of ground red pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/3 cup all-purpose flour
  • 1 large egg white
  • 3/4 cup crushed cornflakes
  • Vegetable cooking spray
  • Lemon wedges

Preparation

Cook Time:
Prep Time:

  1. 1. Preheat oven to 425°. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.
  2. 2. Combine olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, about 2 minutes or until fragrant. (Do not let the garlic brown.) Pour oil through a fine wire-mesh sieve into a medium bowl. Transfer garlic to a separate medium bowl.
  3. 3. Add potatoes to oil, and toss to coat. Arrange in a single layer in prepared pan, and bake at 425° for 20 to 25 minutes or until bottoms are browned. Turn potatoes, and bake 6 to 8 minutes or until browned and crisp. Add potatoes, salt, and pinch of black pepper to bowl with garlic; toss to coat. Cover with foil to keep warm.
  4. 4. Sprinkle fish with red pepper, paprika, salt, and 1/8 teaspoon black pepper. Place flour in a shallow dish. Whisk egg white and 1 tablespoon water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.
  5. 5. Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with potatoes and lemon wedges.
Jackie Mills, R.D.,
February 2011

Nutritional Information

  • Calories: 369
  • Calories from fat: 0.0%
  • Fat: 6g
  • Saturated fat: 1g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 39g
  • Carbohydrate: 39g
  • Fiber: 2g
  • Cholesterol: 60mg
  • Iron: 0.0mg
  • Sodium: 573mg
  • Calcium: 0.0mg